Announcements

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Spark CrossFit – Spark60

View Public Whiteboard

Down and Back Warm-Up (No Measure)

Bike/ Row for 3 Minutes

Samson Stretch

Spiderman

Bear Crawl

Hip Openers

Side shuffle down and back

High Knees

Super Mario

Butt Kickers

Burpee Broad Jump

Metcon (AMRAP – Rounds and Reps)

AMRAP 25min

30 Pull-ups

60 Wall Balls (20/14)

90 Double Unders

RX+*5 Burpees every time you break on any of the movements
Scales:

Jumping Pull-Ups or Ring rows

150 Single unders